Natural Sleep Remedies – Your Bedroom

Hanging thick, dark curtains in your bedroom should be your first option when looking for natural sleep remedies. The human body was designed to sleep in the dark at night, when the body is exposed to the dark; chemicals are released in the brain. Melatonin, which is produced naturally in the body when it is dark, is believed to be a very important chemical when it comes to getting a good night’s sleep.  It is nearly impossible to block out daylight, even with heavy curtains, night shift workers can still get the restful “night” of sleep that their bodies require by sleeping with a sleep mask as it tricks the body into believing that it is night time.   

Natural Sleep Remedies – Melatonin Supplements

As mentioned above, melatonin is one of the very important natural sleep remedies, produced by your own body.  Researchers believe that melatonin can help people fall asleep faster, and sleep sounder for longer periods of time.  When the body perceives light in the sleeping area, it becomes unable to produce enough melatonin to support a good sleep cycle and when the sleep cycle suffers, every area of life is affected.  Many people reap great benefits from taking a melatonin supplement before bed time. 

Natural Sleep Remedies – Creating the Atmosphere

The most important feature of your sleep space is comfort!  True comfort is achieved through many factors which include your bedding, temperature, humidity, cleanliness and tidiness. Temperature and humidity are usually linked together; it is recommended that your sleep area be kept pleasantly cool and well ventilated. Back, neck, shoulder, and hip pains can be caused by an old or uncomfortable mattress; unfortunately, purchasing a new mattress requires a substantial investment. Quality bedding, therapeutic pillows and an uncluttered bedroom are all great natural sleeping remedies that will offer results quickly. 

 

 

The National Sleep Research Project - 40 amazing facts about sleep

via abc.net.au

This is a great article if you're looking for some interesting sleep facts! I didn't know that you can tell if you're sleep deprived if you fall asleep in under 5 minutes - but it does make sense. I sometimes struggle to fall asleep, but I prefer natural sleep remedies to overcome a lack of sleep rather than sleeping pills. If you need more great content, check out http://Sleep-Answer.com

Sleeping Remedies - Relax Before Bedtime

It is sometimes helpful to consider what not to do to sabotage your sleep when looking for sleeping remedies.  As the time for sleep approaches, it is crucial to be surrounded by an atmosphere of peace and tranquility as stimulating situations must be avoided at all costs! 

Technology is wonderful, but it must be used in such a way as not to be detrimental to our sleep.  It is so tempting to check your messages, emails or the latest headlines before going to sleep. All devices, including phones, computers, televisions and video games should be turned off every night at a pre determined time.  It is vital to select a time of night when you disconnect from work, in our amazing age of technology it is increasingly difficult to separate ourselves from the office and fully unplug from work. 

Avoid Drinks that Contain Stimulants

One of the best sleeping remedies, that have an immediate effect, is to avoid caffeinated foods and beverages before bedtime.  Few people realize that caffeine takes approximately six to eight hours to completely get out of your system, but that being said, if you are experiencing trouble falling asleep you should do much more than decline an after dinner cup of coffee.  Ideally, if you want to be ready for sleep by ten o’clock at night you should not consume any caffeinated food or drinks after two o’clock in the afternoon.  That means avoiding those popular energy drinks which help to get you through the afternoon slump.  When you need a boost of energy try eating a snack with plenty of healthy carbohydrates instead of going for another cup of coffee.  Drinks to avoid when searching for sleep help include; coffee, tea, chocolate, most fizzy, and energy drinks. 

Bedtime Sleeping Remedies

The goal is to attain a feeling of peace and serenity when sleep time approaches.  Sleeping remedies include avoiding any activity that creates a stressful atmosphere close to bedtime. Stress is a big contributing factor in most cases of sleeplessness and any emotionally charged conversations, pressing work issues or outstanding chores that can be held over until morning should be! Try and be disciplined in your approach to stress by purposefully selecting the time, place, and way that stressors will be handled.

 

 

Herbal Sleep Remedies

There are many sleeping remedies to choose from, some people find success using meditation, adjusting their sleep routines or their bedroom environment. Unfortunately there will always be a group of people that these sleep help methods don’t help and in that case it is wise to consult your doctor.

Herbal Sleep Remedies to Help Induce Sleep

If prescription medication is not the sleep answer for you, you may want to look into herbal sleep remedies and other similar sleep aids.  The amount of success you will achieve with the various herbal sleep remedies is determined by two factors; how severe your sleeplessness is and your body’s response to the herbal substances.  Those with mild cases of sleeping troubles have reported better sleep after taking natural sleep remedies such as melatonin, valerian, and kava.  Essential oils such as lavender and chamomile have been found to have sleep-inducing effects, try adding a few drops into your bedtime bath for the ultimate relaxing experience!

Herbal Sleep Remedies

If you’re like millions of other people around the world, you are not fond of taking pills of any kind – prescription or non-prescription then introducing herbal sleep remedies might be the answer you’re looking for. Altering one’s regular diet and exercise plan can also have a huge effect on your sleep patterns; one of the best natural sleeping remedies is the simple act of taking part in relaxing activities during the hours prior to bedtime.  

 

The dosages of herbal sleep remedies can vary greatly from one pill to the next so use common sense and speak to your doctor if something does not seem right to you.  Just remember to discuss adding these substances to your daily routine with your doctor as they may interfere with prescription medications.

 

New Research on Sleep and Memory - Sleep Center - Everyday Health

via everydayhealth.com

I found this interesting article on how much sleep we require and how critical it is that we get sufficient sleep. A lack of sleep is a huge problem, if you experience sleeplessness look at http://sleep-answer.com for some insights on natural sleeping remedies and supporting research on the impact of sleep on memory.

The Necessity, and Elusiveness, of Sleep

via nytimes.com

Prolonged sleep deprivation leaves you feeling exhausted and it becomes increasingly difficult to focus on daily tasks and remain alert during quiet times during the day. This article discusses research into the importance of sleep, at http://sleep-answer.com we look at the causes of sleeplessness and sleeping remedies.

Herbal Natural Sleep Remedies

Melatonin

Melatonin is referred to as the “hormone of darkness” due to the fact that our bodies only produce this hormone at night.  Melatonin has been used as one of a number of natural sleep remedies for some time with success.  This hormone has many beneficial qualities and it is believed to help people fall asleep, it is one of the best sleep aid options for short term usage.  Several studies conducted have found that most people suffer no ill side effects from taking small doses (less than three mg per day) in the short term.  Melatonin causes drowsiness in most who take it, which is great for people who want to get to sleep, but this must be taken into consideration when needing to drive or operate heavy machinery.  Melatonin should be taken about thirty minutes before bedtime.   

Valerian

Valerian is a herb native to Europe and Asia, the root has been used extensively for centuries in these countries as a mild tranquilizer and for its natural sleep remedies properties.  Clinical studies have been inconclusive as to the benefit of taking valerian before sleep, but individual accounts claim that this herb has helped many suffering from sleeplessness. Valerian root can be brewed as a tea and is also available in capsule form, this herb has a rather strong earthy aroma when brewed which is why many prefer valerian capsules over tea.  Valerian root works as a tranquilizer on the nervous system which makes sleep easier to attain, so it is not recommended that it be taken with any other forms of tranquilizers such as alcohol, barbiturates, or opiates.  Valerian should be taken an hour before bedtime, the effects of this herb on sleep patterns have been found to be cumulative with many people needing to take it regularly for a couple of weeks.  It is not recommended that valerian root be taken for more than three to four months at a time as the long term side effects have yet to be determined. 

Kava

This herb has a relaxing, sedative effect that leads to sleep without dulling the mind as many other tranquilizers do. The Kava root has been used and brewed into a tea by the native peoples of the Pacific for countless years where it is used to treat mild insomnia and produce sleep.  Lately concerns have been raised as to the safety of kava so it should not be taken in excess.  As usual, always consult your physician before adding new natural sleep remedies to your nightly routine.   

 

Most herbal remedies are safe to use but some do have harmful side effects, especially if taken in conjunction with other medicines. Please consult your doctor and discuss both the potential risks and benefits before making a final decision.